Ashley Conrad's Clutch Life: Day 21

Stretch your muscles to help them recover, and then plan your attack for the week ahead!

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Great job on finishing the week strong! Now get this workout in and go enjoy the rest of your day.

It might be a good day to plan and prepare your meals for the coming week. Planning ahead will ensure you meet your body's nutritional needs, even on the busiest of days.

Flexibility Workout Week 3
Watch the video - 21:16



Flexibility workout
Dynamic warm-up
1

Jog in place

30 seconds
Jog in place Jog in place

2

Jumping jacks

30 seconds
Jumping Jacks Jumping Jacks

3

Butt kick

30 seconds
Butt Kicks Butt Kicks

4
Fast kick with arm circles Fast kick with arm circles

5

High knee

30 seconds
High knee High knee

Note: Each exercise should be done with an intensity of 7/10.

Stretch series
1
Seated hamstring stretch Seated hamstring stretch

2

Quad stretch

30 seconds
Quad stretch Quad stretch

3

Sumo squat stretch

30 seconds
Sumo Squat Stretch Sumo Squat Stretch

4
Dynamic Chest Stretch Dynamic Chest Stretch

5

Shoulder stretch

30 seconds
Shoulder Stretch Shoulder Stretch

6

Triceps stretch

30 seconds
Triceps Stretch Triceps Stretch

7

Hip-flexor stretch

30 seconds
Hip-flexor stretch Hip-flexor stretch

8

Knee across body

30 seconds
Knee across body Knee across body

9
Seated Glute Stretch Seated Glute Stretch

Repeat each exercise twice before moving on to the next one.



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